Hi,
I'm Marilyn Giorno.
This is a meditation based on the principles of IFS to gently meet what's present for you right now.
Let's settle down comfortably,
Either lying down or sitting up.
And as with any meditation,
If something doesn't feel right for you,
Please feel free to ignore it completely.
We're going to start by breathing out as far as you can go and then letting yourself breathe in again.
Breathe out.
More slowly this time.
And just let your body breathe in.
One more time.
Even slower than before.
A long out breath.
And just let yourself breathe in.
Let's take a moment to bring your attention to your body and the supports of whatever surface you are resting on.
One last time.
Very slow out breath.
And then just let yourself inhale.
Now come back to your natural breathing pattern.
Now let's take your attention inwards.
Gently scan your body from your toes to the top of your head with curiosity,
Letting feelings and sensations bubble up into your awareness.
Which part of your body is calling for your attention right now?
If a sensation stands out,
Focus on it for a moment.
Notice it's shape,
It's volume,
It's texture,
It's limits.
As you notice it,
Maybe words are coming up.
Just keep listening and observing your body as a whole.
Let sensations,
Emotions and thoughts slowly take shape in your awareness.
Let these inner spaces emerge to the surface.
Notice,
Do they all move in the same direction or are there different movements coexisting within you?
Are these spaces close to one another or more distant?
Just let your internal landscape slowly appear.
Let these sides of you,
These spaces,
These different parts of you come into your awareness.
And I'm going to invite you to simply observe them with curiosity.
Maybe,
As you look at them,
You notice reactions,
Maybe comments arise,
A need to manage or to control.
That's all okay.
Respectfully,
Ask these parts if they would be willing to join the others in your internal landscape.
As you focus on them,
Notice,
Are these parts aware of your presence?
Notice how they react to having your full attention.
If it feels right for you,
I'll invite you to place a hand somewhere on your body that feels natural,
Perhaps your heart or your cheeks.
And notice,
Do your parts feel the warmth of your hand?
Through that warmth,
Can you show them that you're curious about them?
Can you let them know that you come as a friend?
What's it like for them,
To feel your gaze on them,
The warmth of your hand?
See if some of them are willing to open to you,
Are others more wary?
If it feels right,
You might ask them to sit in a circle around you,
Much the way they would around a campfire or a bonfire.
And if the image doesn't resonate for you,
You can imagine anything else.
If they accept,
Let them settle,
Give them time to sit or stand,
Let them place themselves at whatever distance feels right.
And when they're properly settled down,
Ask them,
What do they need most from you?
Maybe they would like kindness,
Respect,
Maybe just presence or for someone to listen.
See if you can offer them what they ask for,
Through the warmth of that inner fire,
And light flow from you,
Without expectation of how it will be received.
They are under no obligation to accept it,
There are no expectations of them.
Just notice how they receive it,
And let them respond in whatever way they need to.
Let them adjust their distance from you,
So that it feels comfortable.
And if it is what they wish,
Let them breathe in,
Take in what you are offering.
Now,
Once again,
Bring your attention to the centre,
To inside the fire,
And let your warmth just circulate,
Your presence,
Without expectation,
Let it glow,
Let it shine out towards them.
And again,
Let the parts receive,
Accept what you're offering,
Or not.
Notice how it feels for them to receive it,
Or to not receive it.
If you can,
Allow yourself to feel the connection that is forming.
And if some parts are still wary,
Maybe some are even angry,
Or frustrated with you,
Just listen to what they have to say.
If it feels right,
You might ask the parts that are present if they have a message for you to keep.
If something comes,
Take note of it.
If nothing comes,
That's perfectly okay.
Let's thank each of your parts for this exchange.
Thank them for the trust they've been willing to show.
And also thank the more cautious ones,
The wary ones.
It really matters that they show you exactly where they are,
That they show you their truth.
When you're ready,
You can say goodbye.
In French,
We say au revoir,
Because we expect that we will come back.
If it feels right,
And you can commit to it,
You might offer to come back at another time when you can be fully present with them again.
And now slowly,
When you're ready,
Return to your external environment.
Feel your body resting on the surface beneath you,
And in your own time,
When you're ready,
You can open your eyes and return to your day,
Or prepare for sleep.
If something important came up for you during this experience,
You can always return to it,
And if you feel that you need some support,
Please seek it.
In any case,
Take very good care of yourself.
Until next time.
